Core training?

the plank (sp?)
medicine ball twists
turkish get ups
bycicle crunches
straight leg deadlift

throw hooks on the heavy bag with maximum force alternating from left to right, that should work rotational strength pretty good.

when training the core look to train the abs, the lower back, the obliques and rotational strength, dont just focus on hundreds and hundreds of sit ups

 

can u explain these please?... wanna start doing some of this stuff myself

 

He needs kettlebell for some of those

 

No he doesn't.

 

kettlebell are not needed, you can do the exact same exercises using dumbbells

 

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thats called the planch/plank (sp?)

i often do this 3 sets of 1:30sec sometimes i cant go that far

 

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is this what you're talking about?

 

Yeah that's it :yep

It ****ing kills me every time..maybe it's a bit harder for me since I'm so tall and lanky...but it's a good exercise, no doubt about that.

 

i use it as a finisher for my core workouts, i try to hold it as long as i can, its an isometric exercise, works basically the whole core.

 

ERm, that position is good but not ideal for the back. As is shown in the picture the guy is in a face down position, which means most of the stress is actually placed in the Abs more than the back.
Its even harder to that same position upside down (face up) cause now the point of muscular work will now move entirely to the mid and lower back, try to suspend yourself horizontal and flat but with your feet and shoulders raised on two chairs. Remember to be in a face up lying down position so that you've now flipped upside down. See below for a cross-section diagram:

HEAD+SHOULDER____________FEET
CHAIR 1<---------Gap--------->CHAIR 2

Once you can stabilise in that position, move onto something more advanced: Bring the chairs a little closer, so that now you can arch your hip upwards -your body forming a bell curve shape, like pointing your crotch skyward. This will really kill your lower back in a good way.
I also gradually add up to 50 pounds of weighted slats on my stomach and then raise my hip upwards for a few seconds, drop flat, raise it up again. It looks like you're trying to **** the ceiling, but whatever, your lower and mid back will become really tough in due course. like everything else, dont over do it at first.

 

olympic lifting... sqauts, dead lifts, benching, clean and jerks...

in all the exercises keep your abs tight and back straight.
start small, have someone help you and don't let your ego get a hold of you.

 

[ame]http://www.youtube.com/watch?v=qkQXQWHMu4w[/ame]